WOD / Blog
16 January 2026
Warm-up: Coach’s Choice Strength/Skill: Overhead Squat 4 x 4 x 4 x 4 x 4 x 4 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: 20 Minute AMRAP 5 Overhead Squats (95/65)(65/45) 10 Strict Push Ups 20 Ab Mat Sit Ups Stimulus/Focus: This workout should allow you to keep moving […]
15 January 2026
Warm-up: Coach’s Choice Strength/Skill: Rig Work: Spend 15 minutes working pull ups, toes to bar, bar muscles ups, etc. WOD: For Time (20 Minute Cap) 12-8-4 Pull Ups 24-16-8 Alternating Lunges 12-8-4 Strict Pull Ups 24-16-8 Alternating Lunges 12-8-4 Chest to Bar Pull Ups 24-16-8 Alternating Lunges 12-8-4 Strict Chest to Bar Pull Ups 24-16-8 […]
14 January 2026
Warm-up: Coach’s Choice Strength/Skill: Tempo Deadlifts 3 x 3 x 3 x 3 x 3 5 seconds up; 5 seconds down Stimulus/Focus: Start at 50% and get AHAP. Five second lift. Five-second lower. Lift on a 2-minute clock. WOD: 4 RFT (20 Minute Time Cap) 25 Burpees 25 Deadlifts (135/95)(95/65) Stimulus/Focus: Find a steady pace […]
13 January 2026
Warm-up: Coach’s Choice Strength/Skill: Push Jerk 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (14 Minute Cap) 18-15-12-9-6-3 Push Jerks (115/75)(75/55) Toes to Bar Stimulus/Focus: Try to complete the push jerks in two sets and the toes to bar […]
12 January 2026
Warm-up: Coach’s Choice Strength/Skill: Hang Clean 2 x 2 x 2 x 2 x 2 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. WOD: For Time (18 Minute Cap) 600 Meter Row 12 Hang Squat Clean (185/125)(125/85) 6 Wall Walks 400 Meter Row 8 Hang Squat Clean (185/125)(125/85) 4 Wall Walks […]